Archive for September, 2014

09/30/14 Comp Class

Posted: 30th September 2014 by CrossFitAP in Uncategorized

– 1×2 @80%, 1×2 @86%, 1×2 @92.5%, 1×2 @100%  squats – Death by power cleans 155/105 min 1 – 1 power clean min 2 – 2 power clean min 3 – 3 power clean *After each successful minute add another rep to the total.  When you can no longer get the reps in that minute […]

09/30/14

Posted: 30th September 2014 by CrossFitAP in Uncategorized

5min emom 3 wall walks Then – Death by power cleans 135/95 20min running clock min 1 – 1 power clean min 2 – 2 power cleans min 3 – 3 power cleans *Start at 1 power clean.  After each minute add another clean to your total reps for each minute.  Go for as long […]

09/29/14

Posted: 29th September 2014 by CrossFitAP in Uncategorized

For time – 30 c2b pullups 400m run 15 ohs 135/95 800m run 15 ohs 135/95 400m run 30 c2b pullups  

09/27/14 SuperHero Saturday

Posted: 27th September 2014 by CrossFitAP in Uncategorized

“Michael” 3 rounds 800m run 50 back extensions 50 abmat situps  

09/26/14

Posted: 26th September 2014 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2 2000m row Then – 4 rounds 10 rope climbs or 40 pullups 10 bear complexes 135/95 (power clean + front squat + push press + back squat + push press) When 4 rounds are complete finish with 800m run together *Everything is split evenly except the run.  Partners will […]

09/25/14

Posted: 25th September 2014 by CrossFitAP in Uncategorized

10-8-6-4-2 deadlifts *Try to add weight each set then – 3 rounds – 1min at each station ghd situps box jumps 24/20 superman ring dips

09/25/14 Comp Class

Posted: 25th September 2014 by CrossFitAP in Uncategorized

– 1×5 @80%, 1×4 @87.5%, 1×3 @95% deadlifts – 2 rounds – 30secs on/30secs off L-sit superman hold ghd situp hold good morning hold 45/35 – 3x750m row *rest 90secs after each row

09/24/14

Posted: 24th September 2014 by CrossFitAP in Uncategorized

For time – 100 dbl unders 21-15-9 kb swings 70/55 burpees then – 100 dbl unders

09/23/14

Posted: 23rd September 2014 by CrossFitAP in Uncategorized

3×3 jerks Then – Teams of 2 – 3 rounds 200m run 400m run 600m run *One partner works while the other rests.  Partner 1 runs a 200m.  When they return partner 2 will run a 200m while partner 1 rests.  Keep this pattern.

09/23/14 Comp Class

Posted: 23rd September 2014 by CrossFitAP in Uncategorized

– 1×5 @80%, 1×4 @87.5%, 1×3 @95% squats -3×3 jerks *Work up in weight each set – 3 rounds 200m run Rest same amount of time it took to run 400m run Rest same amount of time it took to run 600m run Rest same amount of time it took to run